im doing the 20 rep metabolic conditioning squat program which consist of 2/20 squats with 285 along with either BB thrusters to failure or bent over barbell rows for 2/20 with 185 after that i do a circuit which consist of weighted pullups,dips, and decline situps to failure, and take a 1 minute rest between each round(the circuit consist of 4 rounds). I was wondering what effects it has on GH and testostrone
asked bymike_39 (504)
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on March 28, 2013
at 12:33 PM
Without wading through a metric ton of exercise phys papers, I guess I'll give you what I've personally found to be the case (20+ years lifting, added approx 100-lbs of BW).
The very best stuff I've found to have worked was multi-joint exercises performed in high volumes and heavy weight.
Squats, deads, overhead presses, pull-ups, bent-over rows, benches, weighted dips all performed at 85-90% of my 1-rep max, usually 2 reps for 10 sets each. Typically will choose two antagonistic exercises and alternative them with 1-min rest between sets. This way I can get my working part of my workout done in under 45 minutes.
So, a typical workout might be squats and OH presses. Work up to my weights that I'm using (maybe three warm-up sets of each exercise), then squat 2 reps, rest 1 minute, OH press 2 reps, rest 1 minute, squat.... until 10 sets of each (20 total).
To me, a metcon workout is more something that you're trying to push your anaerobic capacity and although you'll get stronger (or more specifically, stay stronger during a higher work load), I'm not sure that it has the same hormonal response as I've outlined.
on March 28, 2013
at 01:44 AM
like any large compound movements, the squats and rows will raise your GH and testosterone.
did you post this as kind of 'bragging' post? not sure there's much of a question here, but yeah... if you're doing 20 rep sets of squats with 285, you entered beast mode.